In contrast, on the pro side, unsweetened dairy-free milks are free of cholesterol and hormones, and are very low in sugar. Although most types are naturally lower in nutrients than dairy milk, packaged versions are fortified with calcium and protein. And, unfortified soy, peanut, pea, and other legume milks naturally contain as much protein and almost as much calcium as dairy milk.

It's a draw when it comes to water content and Vitamin-D: both dairy-free milk and dairy milk consist of mostly water (87% in the case of the latter), and both (packaged) versions are fortified with Vitamin-D.

For the most nutrient-dense, healthful dairy-free milk, make it yourself with a high ratio of solid ingredients to water, and do not strain. Try fortifying with calcium tablets or vitamins. If you purchase dairy-free milks, go for unsweetened versions.

Since cow’s milk is high in (natural) sugar and contains fat, it is sweet and creamy. Dairy-free milks can be similarly sweet and creamy, if made with sweet ingredients, such as tiger nuts, millet, barley, or coconut; or fattier ingredients, such as macadamia nuts, coconut, or cashews. Plant-based milks are also extremely creamy, if made with a high ratio of solid ingredients to water and if left unstrained.

5. Are soy and rice milk dangerous?

Multiple studies have shown that soy milk—which does not contain estrogen (as many believe), but rather phytoestrogen compounds—is healthy. Still, bias against soymilk, which has been drunk in Asia since the second century BC, persists. Rice milk can indeed contain arsenic. To significantly reduce it, boil rice as you would pasta, with 1 part rice to 10 parts water. Then, puree the cooked rice with fresh water to make rice milk. Plus, consider switching between different types of milks.

Make your own peanut milk: Peanut milk has a whopping 8 grams of protein per serving--the same amount as soy or dairy milk!

Pick up some pea milk, which contains as much protein as soy or peanut milk. Since pea milk has a strong taste, it's best to purchase this variety. The packaged pea milk has had its flavor neutralized, resulting in a versatile milk.